Wednesday, January 16th

Rest Day.

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Tuesday, January 15th

Push Press 4×4@85% 1RM

Pendlay Rows 4×4@85% 1RM

then,

Two 2:00 rounds of:

25/20 Calorie Row

Max Push Press (from rack)(135/95)

rest 1:00, then

Two 2:00 rounds of:

25/20 Calorie Row

Max Push Jerk (from rack) (135/95)

rest 1:00, then

Two 2:00 rounds of:

25/20 Calorie Row

Max Split Jerk (from rack) (135/95)

Score=total S2OH reps.

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Monday, January 14th

Front Squat 4×4@85% 1RM

Single Leg Hamstring Curls 4×8/leg

then,

3 rounds for time of:

5-Power Cleans (155/105)

5-Hang Power Cleans

5-Front Squats

15-Lateral Burpees Over Bar

50-40-30-20-10ft Suicide Sprint

*CrossFit the Ville’s Barbell Club will be starting this Saturday, January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes. You can pay per class ($15 for members, $20 for non members) or for a discounted rate for the entire online program plus all classes ($120 for members). Email Daniel for more information.

Sunday, January 13th

Skill Practice: Turkish Get Ups & Hanging L Holds

then, 8:00 EMOM of:

15 second hanging L Hold

15 squats

rest 3:00 then,

4 Rounds for time of:

10-Ring Dips

15-Pullups

20-Situps

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Saturday, January 12th

Rest Day.

*The Granite Games Throwdown is today!  Come out and cheer on all our teams!  There will be no class or open gym today.

 

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Friday, January 11th

*There will be no 5:30pm class today. We will close at 5:30 to set up for the Granite Games competition.

Deadlifts 4×4@85% 1RM

then,

Buy In: 200 Single Unders

42-Wall Balls (20/14)

21-SDHP (95/65)

30-Wall Balls

15-SDHP

18-Wall Balls

9-SDHP

Cash Out: 200 Single Unders

for time.

*The Granite Games Throwdown in coming up this Saturday!  Come out and cheer on all our teams!  We will be closing after the 4:30 class today to set up.  If you can help out please let us know, it will be greatly appreciated.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Thursday, January 10th

Snatch Balance 4×4

OHS 4×4@85% 1RM

then,

3 Rounds for time of:

20/15 Calorie Bike

15 Power Snatch (95/65)

15 T2B

*The Granite Games Throwdown in coming up this Saturday!  Come out and cheer on all our teams!  We will be closing after the 4:30 class on Friday to set up.  If you can help out please let us know, it will be greatly appreciated.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Wednesday, January 9th

Shoulder Press 4×6@80% 1RM

Strict Pullups 4×6 (weighted if possible)

then,

20:00 AMRAP of:

10 Calorie Ski Erg

15 Ring Rows

20 Pushups

25 KBS (53/35)

*The Granite Games Throwdown in coming up Saturday, January 12th.  We are sold out but if you aren’t competing come out anyway and cheer on all our teams!  We will be closing after the 4:30 class on Friday to set up.  If you can help out please let us know, it will be greatly appreciated.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Tuesday, January 8th

Rest Day.

*The Granite Games Throwdown in coming up Saturday, January 12th.  We are sold out but if you aren’t competing come out anyway and cheer on all our teams!  We will be closing after the 4:30 class on Friday to set up.  If you can help out please let us know, it will be greatly appreciated.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.

Monday, January 7th

Back Squat 4×6@80% 1RM

Glute Ham Raise 4×6 (weighted if possible)

then,

3 Rounds for time of:

15-Back Squats (135/95)

30-Box Step Overs (24/20)

45-Calorie Row

*The Granite Games Throwdown in coming up Saturday, January 12th.  We are sold out but if you aren’t competing come out anyway and cheer on all our teams!  We will be closing after the 4:30 class on Friday to set up.  If you can help out please let us know, it will be greatly appreciated.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s (11:15) and Sunday’s (1:45) each weekend after our CrossFit classes.  Email Daniel for more information.